Oct 22, 2018

Tuesday Oct 23 2018

Part A

4 x 25ft monster walks- 2 forwards 2 backwards

Part B

10min AMRAP                                          
9/7 cal on bike                                                              
6 HSPU      GP - 2 negatives + 4 partial ROM.  OP - Strict, partial ROM.     CP - strict to floor                                        
3 rMU         GP - 3 pull-ups + 3 dips.  OP - 3 pullups, 3 dips, 3 transitions.  CP - Rx Ring MU                                          

2min rest                                      

10min AMRAP                                 
12/10 cal row                                    
12 TTB       GP - 6 dragon fly + 6 TTB attempts.   OP - TTB.   CP - TTB                                  
12 Air squats                                   

2min rest                                           

10min AMRAP                                
10 Shuttle sprints                       
1 25ft length HSW or push ups      GP - 10 reps,   OP - 15 reps,   CP - HSW                               
10 ring dips    GP - banded.    OP - kipping    CP - strict

Oct 21, 2018

Monday Oct 22 2018

Part A

Filthy 50                                            
50 Box Jumps 24/20                          
50 Jumping pullups                                 
50 KBS 1/.75                                         
50 Walking lunges                       
50 Knees to Elbows                                                      
50 Push press 45/35                   
50 Back Extensions                                       
50 Wallballs 20/14                       
50 Burpees                                           
50 Double Unders

This is a test day, so everyone work towards the same weights and movement standards.  Scale as needed.

Part B - if time allows

B1 3 x 8 prone YTW                    
B2 3 x 8 banded rows

Oct 19, 2018

Saturday Oct 20 2018

Part A

15min hip mobility

Part B

3 x 10 Banded side plank clam shells

Part C

3 rounds for time                                              
Air squats                  GP - 40 reps    OP - 50 reps      CP - 60 reps                                
21/15 Cal Row                                  
10 FR Lunge to a SA press    GP - 25/15     OP - 35/25     OP - 45/35                                                               
100ft OH Carry 50ft/arm         GP - 25/15      OP - 35/25     CP - 45/35

Oct 18, 2018

Friday Oct 19 2018

Part A

Speed out of the bottom                                                   
Overhead squat             
5 x 5@ 85% 

Part B

EMOM x 3                                          
3 Hang power snatches                                  
EMOM x 3                                                  
2 Hang snatches                                          
EMOM x 3                                              
1 Snatch                      
Building throughout- finish with a heavy single

Part C

8 rounds                                               
1 OH Squat 90% of 1rm from rack                                      
10 SA DB Alternating Snatch     GP - 40/25     OP - 50/35     CP - 60/45

Oct 17, 2018

Thursday Oct 18 2018

Part A

E3MOM x 10 rounds                                
200m run OR row if the weather is bad                        
5 Back squats at 80%         

Part B

B1- 3 x 30sec ring side plank                            
B2- 3 x 30sec hollow hold

Oct 16, 2018

Wednesday Oct 17 2018

Part A

Deadlift                                                           
5 x 4@ 85%   

Part B

3 rounds- building load but not sacrificing form- no dropping the bar                                                
3 Good mornings + 3 per leg back rack reverse lunges + 3 Kang squats

Part C

For time                                        
1000m row                                              
 directly into                                  
3 rounds                          
21 Box jumps (24/20)   GP - step up and down  OP - Jump up, step down   CP - jump up and down                             
15 Clean and Jerk   GP - 95/65       OP - 135/95    CP - 155/115 

Oct 15, 2018

Tuesday Oct 16 2018

Part A

Speed out of the bottom                                     
Strict OH press                           
5 x 4@ 85%

Part B1
3 x 8 -  1/2 kneeling SA OH KB press                                        

Part B2
3 x 8 -  KB 1/2 kneeling reverse woodchops

Part C

5 rounds                                        
20 landmine lunge to press-10 per side   GP - 25/15    OP - 35/25     CP - 45/35                              
5 burpees                                               
20 landmine rotations-10 per side     GP - 25/15     OP - 35/25     CP - 45/35                    
5 box jumps                      GP - 20/18       OP - 24/20       CP - 30/24